This a gradual process. I've had to wean off ear plugs and sunglasses two times. Go to your limit, but don't push past it. I started going without sunglasses for 5 minutes a day for a week. Then when I felt like it I went 5 minutes a couple times a day. It's all about listening to your brain. It'll be uncomfortable at first, but know when it's healthy and unhealthy to be uncomfortable.

For you, it may not be five minutes. I don't know. Listen to your brain. It took me months to get off of earplugs and sunglasses when I was using them all day. Now, I still use them but only when needed.